Calorie and Energy Expenditure Information
What is Strength Training?
Strength, resistance or weight-training workouts are designed to improve muscle strength, muscle endurance and general fitness to promote overall health and improve the quality of life. By looking to improve core body power and muscular fitness, strength training differs from weight-lifting (whose goal is to lift the heaviest weights) and bodybuilding (whose aim is to develop large muscles and low body fat).
How Resistance/Strength Training Benefits Health
Research indicates that strength-building workouts have significant benefits on the musculoskeletal system, and prevent osteoporosis, sarcopenia, lower-back pain, and other disabilities. Recent studies indicate that strength training may also improve conditions like insulin resistance, glucose metabolism and blood pressure, which are associated with diabetes, heart disease, and cancer.
How Strength-Training Improves Muscle Fitness
Muscles gain in strength and endurance when forced to operate beyond their customary intensity (overload). A muscle's load-level and therefore work-rate may be increased in 4 ways:
- By increasing resistance (adding more weight).
How Strength-Training Can Improve Muscle Strength
The most flexible strength-training workouts involve lifting weights. A weight-lifting routine can be progressively adapted to increase resistance, repeated and it's intensity varied. The same applies to using gym weight-machines, which are particularly beneficial for strengthening specific muscle groups and are ideal for circuit training. A good strength-training workout might also include specific exercises, performed without weights, such as squat-thrusts, push-ups and chin-ups, during which the muscles lift your own body weight thus working against the resistance of gravity.
How Strength-Training Can Improve Muscle Endurance
Muscular endurance is the ability of the muscle to continue to perform without fatigue. Muscle endurance reflects how long you can keep using a muscle (or a group of muscles) to sustain repeated muscular-contractions or to continue to apply force against a fixed object. By varying the number of repetitions, and recovery breaks, as well as the weight-level, strength-training routines help to gradually raise muscular endurance and overall physical fitness.
Advice About an Effective Strength-Training Program
Sequence of Strength-Exercises
Load and Frequency Levels of Weight Exercises
Frequency of Strength-Training Workouts
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